27/04/2026
⭐💚 Weekly Wellness 💚⭐
Standing exercises
Stronger legs = fewer falls 💪
You can improve strength, balance, and confidence at any age — all from home. Use your kitchen worktop for support if needed and move slowly with control.
🔹 Heel Raises (×10)
Strengthens calves and improves ankle mobility for safer walking.
Lift your heels as high as you can, stand tall (imagine a string pulling you up), then slowly lower down.
🔹 Toe Raises (×10)
Strengthens the muscles that lift your toes to help prevent trips.
Lift toes up to come back onto heels, keep bottom tucked in and body upright. Lower down.
🔹 Mini Squats (×10)
Builds thigh and glute strength for stability.
Sit your hips back, keep chest lifted, heels down, knees behind toes. Come back up. Squeeze your glutes at the top.
🔹 Worktop Press-Ups (×10)
Strengthens arms and chest for everyday tasks and getting up from the floor.
Hands on the counter, bend elbows to bring chest towards it, keep body straight, then push back up.
🔹 Tandem Stand (30 secs each side)
Improves balance by narrowing your base of support.
Place one foot directly in front of the other (heel to toe) and hold steady.
🔹 Marching (30 secs)
Improves hip strength and core stability.
Lift one knee at a time up to hip height if able, staying tall and controlled.
🔹 Side Leg Raises (×10 each side)
Strengthens hips to improve balance and walking stability.
Lift one leg out to the side without leaning or turning your toes out.
✅ Progress by using one hand for support… then no hands.
✅ Aim to repeat 3–4 times per week.
Small, consistent effort leads to stronger muscles, better balance, and fewer falls.
